I encourage all of my clients to live healthy and active lifestyles. Being physically active can have so many protective benefits to your health. It not only can increase your lifespan but also decrease your risk for many of the chronic diseases we face today such as heart attack, heart disease, and Type II Diabetes. Exercise and activity can also improve your quality of life.

I’ve detailed three simple exercises you can do at home or in your office that focus on three major muscle groups. We know you’re busy, but you can still get some physical activity.

Before you begin, you want to make sure you are properly engaging your core. A simple self-check is to stand or sit up straight, place your fingers lightly into your sides and cough. These are the muscles you want to feel engage as you do the following exercises. As you engage these muscles, you will be strengthening and stabilizing your core at the same time you’re strengthening each of the target muscles.

The first two exercises will use a resistance band. They can be as cheap as $5, have a door attachment for safety, and come in different colors for different resistance levels.

Upper Body

Chest Press - Securing the resistance band behind you at chest height. Starting with a 90 degree angle between your arms and your chest, straighten your arms in front of you and then bring them back to a 90 degree angle.

Back Muscles

Seated Row - Start sitting down with your legs slightly bent. Loop the resistance band behind your feet and cross the band grabbing opposite handles. For more resistance, you can grasp the band closer to your feet. Start with your arms straight and bring them up to your chest, allowing your elbows to bend.

Lower Body

Chair Squats – Make sure your head and chest stay upright to avoid crunching of your upper body and make sure your knees don’t go past your toes to avoid pain and injury. Lower your center of mass, activate your glutes, and push through your heels to come back up.

These are some simple exercises that you can use as a starting point, but the main thing is to find a routine that works for you. There are many ways to be active, whether you go to your local gym for group exercise or download an app that you can have at your fingertips. The key to being active is to simply get moving so find something that works for you to stay active and healthy.